The AB-DOer Twist incorporates a unique, and controversial, ‘Low Resistance Factor™”. What this (basically) means is that this technology does not promote heavy or hard resistance to target your core muscles. John Abdo, the inventor, believes that heavy resistances and/or hard exercise only makes muscles prone to hypertrophy, which is tissue enlargement. Therefore, the AB-DOer Twist is specifically designed to ‘reduce’, not enlarge, your midsection. However, for those who want progressive resistance options, in addition to the adjustable Resistance Dial for the ‘Swivel-Action Seat’ and the ‘Power Rods’ for the Core Support Column, there is a terrific way to increase the resistance while using your Twist without worrying that your abdominals and obliques will enlarge. This is conducted by simply positioning the arm bars over your head as shown in the photos. What this ‘overhead positioning’ is accomplishing is what John refers to as ‘Leverage Advantage’. You’re actually utilizing the same resistance from the Core Support Column however you’re holding it further away from your core muscles, and that’s where the increase in challenge originates. You will certainly feel, and see, the difference when you move the arm bars from underneath your arms to overhead. If you’re exercising with the arm bars overhead, and you become fatigue, don’t quit, all you have to do is return the arm bars underneath your arms and keep cranking out more muscle-toning fat-burning repetitions. Your AB-DOer Twist is infinitely diverse, and a machine that will always challenge you!

While seated upright inside your AB-DOer Twist lean slightly rearward to stretch your abdominals. Lean far enough to feel the bottoms of your feet starting to leave contact with the floor. While keeping one foot planted onto the floor slowly lift the knee of the opposite leg in an up-and-down repetitive fashion. This is a terrific exercise for balance, core conditioning and target isolation to the lower abdominals, hip flexors, obliques and thighs. To vary things up a bit, try an alternating version by lifting right-knee then left-knee in repetitive fashion. Perform until you’re tired then transition to another motion.

Back & Core Stretch

The AB-DOer Twist’s ability to increase core and back flexibility is phenomenal. Just sit ‘with a wide firm stance’ while the arm bars are secured underneath your arms. Slowly lean to one side and hold for 5-8 seconds then transition slowly to the opposite side for the same 5-8 seconds. Repeat this cadence for 1-3 minutes allowing your body to become more flexible and energize. The AB-DOer Twist’s patented design fully supports your body while you assume these far-reaching ranges of motion. No need to worry about balance. Just sit, lean, relax and free up all that tension and stiffness throughout your entire body, especially to your back and spine.

Click here for many more exercises and tips 

AB-DOer Exercises (click for more)

Designed by John Abdo 

Note: All AB-DOer movements begin from a seated upright position; this is known as the Starting Position (SP). Place both feet in a wide stance, sit upright with your back pressed against the massage roller, and pull the arm bars firmly underneath your arm pits to decompress and align your back and spine, and to help you maintain an upright posture..

TOSSES: Start with your chest near your legs (1) [this is the starting position]. Begin to sit upright while twisting your torso so your right shoulder is lifting faster than your left and proceed past the upright SP until your torso is leaning rearward (2), pause momentarily. Return to the starting position (3), pause momentarily then proceed to sit upright this time leading with your left shoulder; proceed until your leaning rearward again (4). Pause momentarily then return to the starting position (5). Repeat the entire cycle. Although this drill works ALL of the midsection muscles, more emphasis is placed onto the lower back, obliques, and abdominals.

HOP SCOTCH: Sit upright in the SP then start to lean forward bringing your right hand toward the top of your right knee (1), pause momentarily. Now lift yourself and lean rearward crossing the SP diagonally leading with your left shoulder as you lean rearward (2), pause momentarily. Now bring your left hand down to your left knee (3), pause momentarily. From this position, lean rearward crossing the SP diagonally leading with your right shoulder as you lean rearward (4), pause momentarily. Now bring your right hand back down to your right knee (5), pause, and repeat the cycle. Although this drill works ALL of the midsection muscles, more emphasis is placed onto the lower back, obliques, and abdominals.

Figure 8’s: Sit upright in the SP then start to move your torso and midsection so your hands scribe the Figure 8 (don’t pull with the arms or hands). Really concentrate on making the most perfect “8” figure you can. Once you master this figure, try reversing your motion to scribe a perfect figure 8 in the opposite direction. Although this drill works ALL of the midsection muscles, more emphasis is placed onto the obliques and abdominals.

Remember Jumping Jacks? It’ll depend on your age how far back you have to retrieve that memory, but most of us have done them. Jumping Jacks are a calisthenic exercise designed to improve fitness levels and muscle tone, and burn calories. This very basic yet outstanding movement is terrific for strengthening the legs, arms and shoulders while enhancing total body coordination. On top of that, perform Jumping Jacks long enough and you’ll also notice remarkable benefits to your cardiovascular and respiratory systems.

Jumping Jacks are simple to perform, provided your doctor allows you to perform them. I suggest doing them intermittently throughout the day, especially if you’re feeling a drop in energy. By performing a quick set of Jumping Jacks for as little as 30 seconds you can jolt your body, mind, and nervous system with a surge of blood, oxygen and electrical (nervous) energy to all body tissues pepping you up for hours. Short burts of this, or any exercise, allows you to “do the time” without the perspiration that’s commonly associated with long duration aerobic activity.

… you can jolt your body, and mind, with a surge of blood and oxygen to all body tissues pepping you up for hours…

Whether you’re at the office, in a hotel room, at home or even at the gym, Jumping Jacks are one of those good-ole-days movements that I’ve integrated into my “No Excuses Workout” video. NEW is an anywhere anytime total fitness routine that is both fun and productive.

While standing upright with feet spaced about shoulders width apart and arms hanging straight at your sides, conduct short upward jumps spreading your legs slightly to each side while simultaneously trying to clap your hands over head. Strive to achieve a coordinated tempo for at least 30 seconds. As you advance you can add time and slightly increase your speed. Have fun while keeping up your heart and breathing rate a bit knowing that you’re flushing oxygen around your body and burning a few calories in the process.

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The Total Flex™ is delivered fully assembled so it’s ready to use right out of the box. Just pop in Kim’s DVD, select one of the six workout programs, that’s right for you and follow along. It’s that simple!

1. Fast Start, to show you how fun and easy getting in shape can be.

2. Rapid Weight Loss, for an intense cardio combo workout.

3. Flex Strength, to get big and ripped.

4. Total Flex™ Core, for firm, flat abs and a strong midsection.

5. Extreme, your ticket to over the top results!

6. Hips, Buns and Thighs, to get you lifted, tightened and toned.

Click here to find new Total Flex exercise everyday